Sunday, 11 March 2018

Complete Guide ..How To Choose The Right Proteins On a Keto Diet?

How to choose the right proteins in a keto diet?

Many people imagine that in keto diet, we eat everything we want as long as there are no (or little) carbs in it.

It is a reductive logic and leads to poor food choices (and therefore prevents you from going into ketosis). Some products are to be avoided, even if they do not contain carbs, and among the choices of proteins, some are judicious and others not!

The golden rule, which applies to all proteins, is that you have to choose the meat and the most greasy fish. As Phinney and Volek remind us in The Art and Science of Low-Carbs Living, in the paleo era, and in the traditional diet of the Inuit, the lean parts of the meat are not consumed: they are given to the animals!

THE MEAT

For meat, start by emptying your beliefs: abandon all the misconceptions about your parents and grandparents, and systematically do the opposite of what the majority of people do!

Be observant, people make a GLORY of eating only the white of chicken or turkey: it is the worst part, the most devoid of nutrients and the most difficult to digest. Instead, choose the fat part of the poultry: the thigh, the wing, and EAT the skin that devil! (plus, it's good!)

Stop choosing the minced steak 5% fat, take the 15% (or 20 if you find!). Prefer the fat portions of the beef like steak, and leave the bib or rump (too skinny) to others!

For pork, go for bacon and smoked breast. [Warning, what Americans call bacon is our smoked belly. French bacon equivalent is not fat enough). The more the breast pieces have large white bands of fat, the better!

If your ham is organic, eat the fat! (you'll see it's fun because it disgusts everyone at the table!)

You can also eat duck confit (often it's cooked in duck fat so perfect), lamb (chops or rack of lamb are fat and delicious parts), and my list is not exhaustive but just be a little clever: choose meats that have (wrongly) the reputation of being bad for health, they are often the fattest.

FISH

It's the same for fish! We stop with cod, sea bream, and other lean fish! It is better to choose fatty fish such as salmon (preferably wild) (sustainable peach), mackerel, sardines. I'm not a big fan of fish so my list will be short!

EGGS

Ahhh! eggs! it's the perfect food, because it's easy to find, easy to cook, not very expensive even organic. If you can afford to eat only yellow, it's even better, because egg white is very often the cause of histamine reactions that can block the keto-adaptation.

Take the time to test your egg white reaction using your meter: take your blood glucose 10 minutes before eating the egg white, then 1h-1h30 after. The blood sugar should not have increased, otherwise, it is that this product does not suit you.

Avoid omelets with egg white, or all recipes that contain only white! It's the YELLOW that interests us!

ORGANIC OR NOT ORGANIC?

I can not stress enough the importance or the urgency to consume organic meats.

In the traditional non-organic circuit, animals are stuffed with antibiotics, hormones, and fed with products themselves genetically modified, treated, etc. All these products, hormones, antibiotics, and other endocrine disruptors are stored in the fatty parts of the meat, precisely those that are eaten in a keto diet! It is, therefore, IMPERATIVE to choose organic meats (in the organic circuit, animals are cared for by herbal medicine and homeopathy, without antibiotics, without hormonal treatment, and must consume organic products!). Spare the harmful impact of all these horrors by making a quality effort.

I already hear "yes but organic meat is priceless". Certainly, this has a price, which refers to a certain quality in the breeding and the way in which animals are treated.

But we must not forget that in keto diet, we eat much less protein than we imagine. Finally, the portions per meal are much smaller (for men too, and even those who do a lot of sports) that for the average meals lambda (and this does not prevent an excellent muscle mass gain).

So, even if the price is high because we eat a lot less, it does not cost more, not at all.

AND THE WHEY THEN?

Yes, the whey is practical, it is not expensive, it avoids to prepare meals and it is sometimes quite good. But it is not possible in a ketogenic diet. Why?

because it causes a high glycemic response and an insulin spike behind

because it is too much protein (LEAN), so inevitably, it raises the blood sugar and out of the ketosis

because most whey is sold with a whole lot of sweeteners, flavor enhancers and so on. for it to be edible! otherwise, it's bad!

Why not eat real foods instead? no?

IN SHORT

Choose the BIGGEST (and do exactly the opposite of what most people do!) And eat the fat that goes with it